6/4/14

Run your way to your best performance

Happy National Running day!I'm sure you don't need a day to celebrate your joy for running but if you need a little motivation to get out the door today and move your body, this is a great day to start!

It doesn’t matter if it takes you 6 minutes or 16 minutes, a
mile is still a mile.

No matter your fitness level, running is a great sport to
challenge your mind and body. But even better, running does not require a gym
membership, you can do it almost anywhere (and anytime) and it comes with a
list of benefits including body composition changes, fitness gains, stress
relief and self-confidence.

Because there is nothing better than putting all your hard
work to the test on race day, it’s important that you arrive to the starting
line hungry to race, uninjured and healthy in both body and mind.

Even with the endorphin-rush following a rush of blood flow
as you move your body quickly, with one foot in front of the other, running
does come with a few downfalls.

Running is rather hard on the body (weight bearing) and not
every human body is designed to run. Running requires good flexibility and
range of motion as well as exceptional cardiorespiratory endurance and muscular
strength. Injuries due to overtraining, poor biomechanics and improper shoes or
increasing mileage too quickly are very common in runners of all fitness
levels.

So don't worry if running isn't your thing, you can always walk...and a mile walking is the same distance as a mile running.

To set yourself up for a great race experience, consider the
following tips to help you train smart for your upcoming running race.

3 tips to run your way to a best running performance

1) Build a
strong body – As great as it feels to check-off an hour run off your to-do
list, it’s important that you build a strong foundation before you increase
speed and distance. Strength training is an important part of a balanced
running routine for a weak body increases the risk for injury. It’s recommended
to include 2-3 x 20-40 minute sessions of functional (ex. run-specific) strength
training each week into your running routine. Be mindful that strength training
should enhance your cardio routine. Be sure to not overdo it with your strength
training (which can be performed at home without weights but instead with body
weight) so that you do not compromise your energy or form during your run
sessions. To give your body time to adapt to strength training as you build
stronger muscles and more resilient tissues, give yourself a few weeks to focus
solely on strength training before starting your running training plan. It’s
recommend to strength train on cross-training/off-run days or if needed, after
your short, interval runs. The most important areas to address for runners are
the hips, glutes, lower back and core to ensure good pelvis strength.

2) Consistency
is key – At the beginning of any running plan you will either feel amazing
and the miles will tick away naturally OR you will struggle with recovery after
runs. Because prior fitness and experience comes into play when training for a
running race, the most important way to boost performance is to be consistent
with your training. Remember that training improves endurance, speed and
stamina but if you cannot properly adapt and recover from your training stress
you may find yourself struggling to keep up with your training plan. Develop a
training plan (or work with a coach) that allows you to adapt to training with
the least amount of training stress.

3) It’s not
just about the miles – If you want to run a strong race, you have to put in
the work to run a strong race. But arriving to your starting line requires more
than running x-miles a week for x-months. As you train for your upcoming event,
remember that good sleep, a positive attitude, good stress management,
attention to sport nutrition (ex. fueling before, during and after workouts),
balanced daily nutrition, a healthy immune system, good flexibility, proper
pacing and correct use of training gadgets (ex. GPS and HR device) will also
help to take your training to the next level.

Happy Running!

Looking for a fun track workout?Here is one I created for Triathlete Magazine, specifically for the athlete who struggles with pacing and always starts out too fast out of T2 or at the beginning of a race.

IM Choo '18

IM Austria '16

IM Kona '15

IMWI '14

IM Austria '14

IM Kona '13

IM Lake Placid '13

Kona '11

IMWI '10

IMKY 09

Kona 07

IMFL 06

Boston Marathon 06

My First Triathlon!

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Welcome to Trimarni!

The Trimarni mission is to help athletes reach performance goals without compromising health.
Marni has a great understanding of physiology of the human body during exercise and how food affects a body in motion.
She focuses her time helping triathletes and runners learn how to maximize fitness while keeping the body in good health. Marni is well educated in the areas of sport nutrition (for training and racing) and triathlon coaching, exercise physiology and strength training, for athletes of all fitness levels. She specializes in endurance training and sport nutrition, with a great understanding of the metabolic, immune and hormonal stress that occurs when training for a long distance event. Behind every great athlete is a well planned diet - she also helps athletes create great daily nutrition habits to support consistent training.
Marni is passionate about helping athletes train smarter in order to reach performance, body composition and health goals faster.
Karel is an experienced RETUL bike fitter and bike mechanic and is extremely knowledgeable when it comes to all things bikes and cycling.
Marni and Karel coach a team of triathletes alongside providing services to triathletes, cyclists and runners.

About us

Marni holds a Master of Science in Exercise Physiology and she is a Board Certified Sport Dietitian who specializes in coaching and sport nutrition for endurance athletes. Marni is passionate about helping athletes of all levels learn how to fuel and eat to maximize performance, while keeping the body in good health. She is a 12x Ironman finisher including 4 Ironman World Championship finishes and the recent 2017 IM CHOO Amateur Female Champion. In, 2015, Karel and Marni both competed in the 2015 IM World Championship in Kona, Hawaii. Marni holds an Ironman PR of 10:06 (2016 Ironman Austria), where she had the fastest overall female swim time (57.06) and placed 2nd AG (30-34), finishing fastest American amateur female and 4th amateur female (10th overall female). Marni is a well-known writer and contributes frequently to Ironman, Triathlete Mag, USAT and can be found quoted in other publications like Runner's World, Shape, Women's Running, Fitness and Men's Health. Marni is enjoys public speaking and working one-on-one with athletes at camps and clinics. Marni is a long-time lacto-ovo vegetarian (since the age of 10) as she loves animals.

Karel is an accomplished Cat 1 cyclist turned Ironman triathlete. He was the former general manager of the Trek Bicycle store in Jacksonville, FL and now works at Trimarni Coaching and Nutrition as a coach and RETUL bike fit expert. Karel has successfully completed 9 Ironman distance triathlons and has qualified for the Ironman World Championship four times (IMWI '14, IMMT '16, IM Placid '17 and IM Choo '17). He holds an Ironman PR of 9:13 (2016 IM Austria) and at 2016 Ironman Mont Tremblant, he clocked the fastest amateur male run split (3:08) of the day.

When Marni and Karel are not working, they can be found cooking/eating, exploring Greenville, SC or spending time with their four-legged furry child Campy.